Izinganekwane Ezikhuluphele Ngokukhuluphala 9 Zokuyeka Ukukholelwa

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Embhalweni wakamuva oshicilelwe ku- Ukubuyekezwa Okubalulekile kuSayensi Yezokudla Nokudla Okunomsoco kanye ne I-New England Journal of Medicine, Ithimba labacwaningi abavela eNyuvesi yase-Alabama eBirmingham bahlanganisa uhlu lwezinto ezivame ukubanjwa kodwa ezingavunyelwe ngokwesayensi mayelana nokukhuluphala.

Manje asikhulumi ngalawo makhilogremu ambalwa wokugcina akuvimbela ekujabuleleni i-bikini yakho yasehlobo. Lolu hlu maqondana nokukhuluphala komtholampilo nokuthi le mibono eyiphutha iyakheka kanjani ngokungafanele inqubomgomo yethu yomphakathi kanye nezincomo zezempilo zomphakathi.

Nazi izinganekwane ezinkulu zokukhuluphala okudingeka uzicabange kabusha.

Inganekwane #1: Izinguquko Ezincane Ekudlalweni Kwekhalori noma Izindleko Zizokhiqiza Izinguquko Ezinkulu, Zesikhathi Eside Zesisindo

Lo mthetho wokuthi "ama-calories angaphandle kwama-calories" ngumqondo ophelelwe yisikhathi. Ucwaningo lwesigamu sekhulu leminyaka lilinganisa iphawundi yesisindo kumakholori angama-3 500, okusho ukuthi ukuze wehlise iphawundi elilodwa ngeviki kwakudingeka udle ama-calories angu-3 500 ambalwa noma ushise ama-calories angu-3 500 kulo lonke lelo sonto. Kodwa-ke, ukusebenzisa lo mthetho kuzinguquko ezincane, ezisimeme kwephula ukucabanga kwasekuqaleni: Ukuthi lokhu kusebenza kuphela isikhathi esifushane. Ucwaningo oludala ngokwalo lwahlolwa kuphela emadodeni ekudleni okunamandla aphansi kakhulu (ngaphansi kwama-calories angu-800 ngosuku.).

Iqiniso: Izifundo zakamuva zikhombisile ukuthi ukuhlukahluka ngakunye kuthinta izinguquko ekwakhekeni komzimba, futhi imigomo yemigomo emide ingathatha isikhathi eside ngokuya ngekhwalithi yama-calories owasebenzisayo. Cabanga ngalokhu: ama-calories angu-3,500 ngeviki omshini wokuthengisa ukudla okulula abukeka kuhluke kakhulu emzimbeni wakho kunama-calories angu-3,500 ezithelo ezintsha nemifino.

Inganekwane #2: Ukubeka Imigomo Ephakeme Nengenangqondo Yokunciphisa Isisindo Akuzuzisi Ngoba Uzokhungatheka futhi Ulahlekelwe Isisindo Esincane

Yize kuyinkolelo enengqondo ukusetha izinhloso ezingokoqobo futhi ezifinyelelekayo, lolu cwaningo lusikhumbuza ukuthi ngobuchwepheshe alukho ucwaningo olunamandla olubonisa ukuhlangana okungekuhle phakathi kwezinhloso zokuvelela nokuncipha kwangempela kwesisindo. Kwakukhona izifundo ezimbili ezakhombisa ukungenelela okwenzelwe ukuthuthukisa imiphumela yokwehla kwesisindo ngokuguqula izinhloso ezingezona ezingokoqobo kwaholela ekulindelweni okungokoqobo, kepha hhayi imiphumela engcono noma ehlukile.

Iqiniso: Hlela imigomo yakho ngendlela osebenza ngayo kangcono. Uma uthanda ukukhetha usuku maduzane futhi usebenzela izinguquko ezincane ngaphakathi kwenhloso yesikhathi esifushane noma esimaphakathi, yenze! Uma wazi ukuthi ungaphezu kwamakhilogremu ambalwa okufanele wehliswe futhi ungesabi inani eliphelele, kulungile futhi! Gcina ikhanda lakho liphansi futhi uhlale ugxilile, wazi ukuthi inqubekela phambili ingase ihambe kancane, kodwa kuyokufanelekela ekugcineni.

OKUSHIWO: Izindlela Ezi-5 Ezifakazelwe Zokumisa I-Yo-Yo Dieting

Inganekwane #3: Ukwehla Kwesisindo Okusheshayo Kusho Ukuthi Uhloselwe Ukubuyisela Isisindo Emuva Ngokushesha, Kunokuba Ulahlekelwe Isisindo Kancane Kakhulu

Izilingo zocwaningo lokwehlisa isisindo zivame ukulandela ukulandela isikhathi eside unyaka owodwa noma ngaphezulu ngemuva kokwehla kwesisindo sokuqala. Ukuqhathanisa izifundo ezikhuthaza ukulahleka kwesisindo esisheshayo ekudleni okunamandla aphansi kakhulu uma kuqhathaniswa nezifundo ezinokwehla kwesisindo esincane akubonisi mehluko ophawulekayo ngokwezibalo phakathi kwalaba bobabili ekulandeleni kwesikhathi eside.

Iqiniso: Uma ukhuluphele, ungabona ukwehla kwesisindo sokuqala okukhulu kunabanye. Akucaci ukuthi kungani abanye abantu abakhuluphele bephendula ngendlela ehlukile kunabanye. Uma uwela esigabeni sokulahlekelwa isisindo ngokushesha ngokwemvelo, kungase kubambezele ukuncipha kwakho kwesisindo eside uma uzama ukuphazamisa impendulo yemvelo yomzimba wakho. Lo mthetho awusebenzi kulabo abafuna ukukhipha amakhilogremu amahlanu asheshayo ngaphambi kohambo olwandle, njengoba ukuzila ukudla okuphawulekayo kudala ukulimala kwangaphakathi okufakazelwe. Kepha ngezinhloso ezinkulu zokwehlisa isisindo ezingaphezulu kwamakhilogremu angama-40, gcina le nkolelo engqondweni.

Inganekwane # 4: Kubalulekile Ukuhlola Isigaba Soshintsho noma Ukulungela Ukuze Uqale Ukwelashwa Kokwehlisa Isisindo

Izigaba zemodeli yoshintsho zisetshenziswa njengesikali sokuhlola lapho umuntu ezikala khona ngokulungela ukwenza ushintsho. Ungahle ucabange ngokwenza ushintsho, ulungiselele ukwenza ushintsho, noma ulungele ukwenza ushintsho namuhla. Ucwaningo luthi ukulungela akubikezeli ubukhulu noma ukusebenza kahle kokwelashwa kokwehlisa isisindo.

Iqiniso: Incazelo yokuthi kungani kungekho bufakazi besayensi ingase ibe lula-abantu abakhetha ngokuzithandela ukufaka uhlelo lokulahlekelwa isisindo, ngencazelo, balungele ukuqala izinguquko manje. Kungase futhi kube nzima ukufakazela ukuxhumana phakathi kokuziphatha kwengqondo nemizwa kanye nokusabela ngokomzimba. Masilinde isayensi ukuthi ifinyelele ezinhliziyweni zethu, futhi ungawubhali lo mbono okwamanje. Yenza ushintsho uma usulungile.

Inganekwane # 5: Amakilasi Wokuzivocavoca umzimba, Njengamanje, Badlala Indima Ebalulekile Ekunciphiseni noma Ekuvimbeleni Ukukhuluphala Kwezingane

Imfundo yomzimba ayikhonjisiwe ukunciphisa noma ukuvimbela ukukhuluphala njengoba kunikezwa ngokujwayelekile namuhla. Izifundo ezintathu ezahlukahlukene zocwaningo zithole ukuthi noma ngabe inani lezinsuku izingane eziya emakilasini e-PE landa, bekusekhona imiphumela engahambelani kunkomba yomzimba (BMI) kubo bonke ubulili kanye namaqembu eminyaka yobudala.

Iqiniso: Kukhona ngempela izinga elithile lomsebenzi womzimba elihlanganisa imvamisa emisiwe, ukushuba, kanye nobude besikhathi obungasebenza ekwehliseni noma ekuvimbeleni ukukhuluphala. Ukuhlolwa kwemitholampilo kudingekile ukuthola isilinganiso semilingo ngoba izilungiselelo ezivamile zesikole azikabi nazo okwamanje.

OKUSHIWO: Uma Kukhulunywa Ngokuzivocavoca, Noma yini Ingcono Kunalutho

Inganekwane #6: Ukuncelisa Ibele Kuvikela Ngokukhuluphala

Inhlangano yezempilo emhlabeni iWorld Health Organisation (WHO) ibike ukuthi abantu abancela ibele beseyizinsana mancane amathuba okuthi bakhuluphale ngokuhamba kwesikhathi kodwa yabona ukuthi lezi ziphetho zithathwe ekuchemameni noma ezifundweni ezididayo. Ucwaningo olunzulu alukhombisi bufakazi obucindezelayo ngalobu budlelwano phakathi kokuncelisa nokukhuluphala.

Iqiniso: Ukuncelisa ibele kunezinzuzo eziningi ezibalulekile futhi ezibaluleke kakhulu ezinganeni nakunina ezenza lokhu kuziphatha kukhuthazwe kakhulu. Ososayensi basakholelwa ukuthi kusamele bakhombise yonke imiphumela emihle yokuvikela ukuncelisa ibele, futhi banethemba lokuthi bazovuma ngokusemthethweni ikhwalithi evikela ukukhuluphala ohlwini ngokushesha kakhulu.

Inganekwane #7: I-Weight Cycling (okungukuthi i-Yo-Yo Dieting) Ihlotshaniswa Nokwanda Kokufa

Ucwaningo lokuhlola lubonisa ukuthi ukuhamba ngebhayisikili kuhlotshaniswa nokufa okwandayo, kepha lokhu okutholakele kungenzeka kungenxa yesimo sezempilo esididayo.

Iqiniso: Isayensi ayikwazi ukufakazela ukuthi ukudla kwe-yo-yo kwandisa ukushona kwabantu, kodwa kusengafakazela ukuthi kunesihluku kangakanani emzimbeni wakho nokuthi kungayilimaza kanjani impilo yakho engokomzwelo nengqondo. Gcina ukuzethemba kwakho kuphezulu, funda ukuthanda noma isiphi isimo okuso, futhi uthole indlela yokuphila engakhuthazi ukweqa usuka ekugcineni uma ingaphephile kakhulu noma ingasimami. Sonke sinezinsuku zokukopela, kodwa ungafaki isistimu yakho ngokukhala kaningi kakhulu. Kuphephile nje.

Inganekwane # 8: Ukudla Izithelo Eziningi Nemifino Kuzophumela Ekulahlekelweni Kwesisindo Kungakhathalekile Noma Luphi Olunye Uguquko Ekuziphatheni Komuntu noma Kwezemvelo

Akunakuphikwa ukuthi ukudla okusha, ukudla okuphelele kunezinzuzo ezinhle zezempilo. Nokho, lapho lungekho olunye ushintsho oluhambisanayo olukhona, ukuzuza kwesisindo kusengenzeka.

Iqiniso: Noma kunjalo udle izithelo nemifino eminingi! Uma ikhula ngokwemvelo emhlabeni, ngokuvamile unamandla okubusa ngokukhululekile mayelana nokuthi uvunyelwe ukudla malini (amaphuzu ebhonasi uma inamahlamvu futhi eluhlaza). Kodwa ungalindeli ukuthi lokho kube yinhlamvu yesiliva kujean yakho yesikhathi esizayo. Yenza izinguquko ezihambisanayo njengokuhamba ngebhayisikili ukuya emsebenzini, ukuphuza isoda encane, nokuthola ukuphumula okwengeziwe, futhi uzoqiniseka ukuthi uzobona imiphumela.

OKUSHIWO: Uzonda iTreadmill? Kulungile! Ukusebenza Okujabulisayo Kwehlisa Isisindo

Inganekwane #9: Ukudla Okuncane Kunomthelela Ekuzuzeni Isisindo Nokukhuluphala

Izivivinyo ezenziwe ngokungahleliwe, ezilawulwayo azikusekeli lokhu kucatshangelwa. Ngisho nezifundo zokuqaphela azizange zibonise ukuhlobana okungaguquki phakathi kokudla ukudla okulula nokukhuphuka kwe-BMI.

Iqiniso: Umzimba ngamunye uhlukile. Abanye abantu benza okuhle ngokudla okuncane okuncane usuku lonke; kuthiwa ukuzinzisa ushukela egazini futhi ugcine amandla phezulu, ikakhulukazi uma usebenza kakhulu. Abantu abaningi, nokho, badla kaningi kakhulu futhi basadla kathathu ngosuku. Zama ukunamathela ekudleni okulinganiselayo kathathu futhi unciphise ukudla okulula phakathi. Lawa mahora ambalwa phakathi kokudla akhonjiswa njengabuyisela esimeni sohlelo lwakho lokugaya ukudla okuzothuthukisa imetabolism esebenza kahle kakhulu yokudla okuzayo usuku lonke.

Ngu-Katie McGrath we-DietsinReview.com

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